Sunday Jun 24 |
 | Running 1:10:43 [3]10.4 km (6:48 / km) | |
| |
| am: Terrain running on South Ledge. Similar to June 4 with a longer turn around loop near the western edge of the map. Same amount of climb at the start of the turn around (90m), but a more drawn-out affair this time as I ran more obliquely up the slope (which means more scrub running uphill).
The good thing about this run was that it was a little bit faster again than last time. Each time I've done this run the km rate has been faster. |
| Note | |
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| The k rates at South Ledge have been improving each time. Not that much from one run to the next, but 30sec/k faster overall :-). It didn't feel like I was making any progress but the results are clear: 7:19min/k early April to 6:47min/k yesterday |
Saturday Jun 23 |
| Running 37:51 [3]8 km (4:44 / km) | |
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| am: Easy loop thru Shenton Pk and Kings Pk. Everything seems OK so I'll think about some terrain running tomorrow. |
| Gym 1:00:00 [2] | |
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| am: Gym session with the new quad work added on. Mostly bike and squats at the moment. I'll probably step up to single-leg squats and lunges fairly soon. |
| Core stability 18:00 [2] | |
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| pm: Core stability part 2. All the bridging, glute and back exercises |
Friday Jun 22 |
| Running 53:00 [3]11 km (4:49 / km) | |
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| am: Run thru Shenton Pk and Kings Pk |
| Core stability 26:00 [2] | |
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| pm: Part 1 of the core stability session. As usual for a Friday didn't finish it all. Part 2 coming up tomorrow. |
Thursday Jun 21 |
| Running 59:32 [3]12.7 km (4:41 / km) | |
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| am: Standard 13 in Kings Pk. Right glutes complaining just a little bit. Have been much better over the last few days. |
| Gym 50:00 [2] | |
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| pm: Gym session with some of the new quad exercises thrown in. Not doing them all yet but will get there :-) |
Wednesday Jun 20 |
| Running 44:22 [3]9.5 km (4:40 / km) | |
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| am: Steady run in Kings Pk |
| Core stability 43:00 [2] | |
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| pm: Full round of core stability work |
Tuesday Jun 19 |
| Running 39:25 [3]8 km (4:56 / km) | |
| |
| am: Easy loop thru Shenton park and Kings Park. Actually felt pretty good for the first few hundred metres. |
| Gym 40:00 [2] | |
| weight:73.5kg |
| pm: Usual gym. Was cut short because I had a physio appointment (no clamshells tonight). |
| Note | |
| |
| Got the strength of quads and hamstrings measured. I thought this would be prudent in the light of the recent problems I had with my left knee, which didn't follow the usual pattern of occurring at the start of a run and dissappearing once I got going. I have suspected for a while that my quads are lacking in grunt, but was reluctant to do too much strengthening work without getting an assessment first.
Result?
- hamstrings equally strong L and R
- quads stronger on R (8.5% more than L) but <10% so probably not an issue
- quads weak compared to hamstrings (should be 4:3 but measured ~1:1)
Upshot?
- endless VMO activation exercises
- changes to my gym program to include squats and lunges, and more leg extension work. Yippeee !
Will get another assessment in 10-12 weeks to see how much improvement i make and to look at tweaking the program |
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| C • opposites 9 |
Monday Jun 18 |
| Running 33:39 [3]6.5 km (5:11 / km) | |
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| am: Able to get out of bed this morning without too much trouble :-) Went for a pretend run. very sore in the glutes, but they did warm up. Seems to be a general overall soreness, about the same on both sides - a good sign. No other problems really, except maybe for a little bit of tightness around the right knee. |
| Core stability 50:00 [2] | |
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| pm: Pilates. Emphasis on the VMO tonight |